Week Six, Day 22

I just completed the 22nd workout of my Twin Ports Raw Open 2017 training cycle and I’m finally feeling it. All it took were some heavy weights and a little reflection. Man, I think this gets me EVERY training cycle. 

What was up? To start with I started a new training notebook (I filled my last one in February at the Minnesota State Women’s Championship) and didn’t have any reference with me for my lifts. Also, my memory of my last training cycle was that it was pretty much all smooth sailing – everything felt good, my low days didn’t leave me feeling like shit emotionally, I didn’t have weird aches and pains,  and the new training program suited me perfectly. 

Last page of my first training journal

I think one of the biggest reasons it has taken me half my training cycle to get here is that I hit a low point emotionally and had trouble coming out of the hole. <– See what I did there? Squat metaphor. I think means I’m officially a powerlifter. Anyway, back on track. Once in the hole I couldn’t see that I was making progress, things felt hard and heavy and I had aches and pains I didn’t like. No matter what they said it didn’t feel right. No matter what I knew it didn’t feel right. 

Maybe it was the rainy start to spring, the dry winter, too much pressure on myself, I think part of it was that I wasn’t talking about my problems with anyone. Once I started talking to people things started to shift in my brain and I now realize that my training is going just fine. In fact, being the data nerd that I am I started looking back at my last training cycle, the one that felt so good, and discovered that not only am I doing fine but I’m lifting more now than I did at the same point last cycle. 

Here are the comparison pictures. The left is my previous training cycle and the right is my current training cycle. I must admit that I’ve made progress. 

First day logs
10×2 deadlifts
6×3 Deadlifts
5×3 Bench
Day 22: 5×3 Squats

The moral of my little story? The best way for me to get out of my hole is to talk about it and just stand up with the weight. <- I did it again, finished with a squat metaphor. I know I’m going through some shit right now but when I keep it bottled up I can’t see the good that is happening around me and the progress I’ve made. So I’ll keep talking about it. 

I’m looking forward to Day 23. And hopefully I’ll tell you all about it! 

You’re the lucky shit

I just told that to one of my friends. That she’s the lucky shit who gets all of my attention right now. Why? Because she’s training for her powerlifting meet and is worried about what everyone worried about: I’m not strong enough, not lean enough, not this enough, not that enough. And I’m trying to be her #1 fan right now and help her through it. She asked me why I was being so nice, so this is what I told her (edited slightly for any kiddos who may read this):

You wanna know why I’m cheering you on so much? Because I competed at nationals last year and I felt like I was totally an imposter and had no right to be there. But I DID have a right to be there because I worked damn hard. I thought I wasn’t strong enough or lean enough or any of it. But others cheered me on and I did it. So I want to return the favor and you just happen to be the lucky shit who gets all my attention ­čśś­čśé

The moral? 

You always have the right to be show up. No matter how much you lift, how much you weigh, how much what you are doing goes against the grain of what you’ve always considered acceptable. 

In fact, I’m so damn proud to call her my friend because this is something that is so outside of her comfort zone. She has committed to the training and is working through her anxieties and its wonderful. She is an inspiration in so many levels – the least of which is competing in powerlifting. She is quietly showing her inner strength each time she picks up the bar and each time she questions why and does it anyway. 

Part of me is even jealous – she gets to experience the power of the community for the first time as a competitor. She gets to feel the empowerment of the women (and men) cheering her on as much or more than they cheer for themselves. To have a stranger hug you at the end of a lift is wonderful, a feeling I want everyone to experience. 

So, when you see me cheering someone at a meet or at a game or in life just remember that at that moment they are the lucky shit who gets my attention – and you’re next!

Up Next: 12 weeks to Twin Ports

It’s my favorite time of the year again. It’s training for the Twin Ports Raw Open time. This is the third anniversary of my very first powerlifting meet and I am so excited. It’s hard to believe that I only found this sport in 2015. A lot has changed since I started my first non-meet training cycle at the gym: I’ve competed in seven powerlifting meets, set and broke 28 MN state records (currently hold 10 in two weight classes), and competed in a National level competition. 

That’s a lot for a newbie athlete who’s still learning the ins and outs of training cycles, powerlifting jargon, and feels like she doesn’t know what she is doing half the time. 

So what’s my focus for this training cycle?  Get stronger, for one. Get solidly into the 84 kg class, for two. I HATE water cuts so I’m going to try and avoid that going forward. Only 12 pounds to go. And I guess learn how to balance other hobbies with powerlifting training (hello kayaking, archery, bicycling, and others). 

How am I going to get stronger? Once again I am following the training of my very talented coach Jennifer Vogelgesang Blake. Our last collaboration was stellar. I’m still amazed at the gains I saw in my last meet. Though this first block of the cycle seems to include a lot of eccentric movements. Slow is not necessarily my style – but I think I’ll learn to love it.

Training will be four will be four days most weeks – Monday, Wednesday, Friday and s means two bench days, one squat, one deadlift and yoga on the side. I guess that’s one of my focuses for this training cycle: weekly yoga to keep me a little more bendy. Powerlifting is such a singular plane sport that it’s nice to have an hour devoted to stretches and twists to keep me well rounded. 

Ooh, and how will I cut the weight? I’m not quite sure. I’ve got a couple templates I’ve followed in the past, so using them and having a meal prep strategy should help. Cutting out the wine and cheese should be good for me, too. And maybe the bread. God I hate giving up bread. But if it helps me perform better…

And the last focus? On other hobbies? That one is going to take more time and effort to figure out. Maybe better time management and meal prep will help here. If I don’t have to come home and cook I may be able to do the gym AND something else in the evening. And weekends will need to be parsed wisely. There are only so many days of spring and summer…

Well, that’s enough rambling about my next twelve weeks. I’ll keep you posted on the progress.

New Training Log

Training Day 1

Training Days 2 & 3

Recap: MN Women’s State Championship

My latest meet has come and gone and I’m left sitting here with a hard-earned bronze medal thinking about where I started and where I’m going from here.

My first powerlifting meet was the Twin Ports Raw Open on May 30, 2015. I was so nervous – about wearing a singlet, lifting the weights, I didn’t trust that I knew what I was doing or that I even trained right. I didn’t know anything, I was shy and had a fear of failure and didn’t know how to talk other powerlifters – they all knew what was going on and I wasn’t in on the secret. I didn’t let that stop me from doing my best. On that day my best was a 248 pound squat, a 154 pound bench press, and a 292 pound deadlift. I took Bronze in my age class and set some age/weight class records. Since that day I have grown in many ways but my essence has remained.

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2015 Twin Ports Raw Open Totals vs. 2017 MN Women’s State Championship Totals. The numbers have changed but the passion remains the same.
I’ve posted the recap and numbers previously, but here they are again with a little more depth and substance.

The 2017 MN Women’s State Championship meet was truly one for the books. First off, there are now so many women competing in USAPL in Minnesota that we warrant our own championship meet. There were 70 women competing across the spectrum and it was a sight to behold. This group of women is competitive and driven to do our best but we don’t forget that everyone competing has put in the same effort and has the same goals: to be better than before. We cheer everyone on and get excited for each other’s victories. 

My training was pretty much spot-on and going 8 for 9 with the miss due to a technicality was incredible. I weighed in at 83.69 kg to make it just under the 84 kg cutoff. Just where I wanted to be. 

My squats were 275, 297, and 303. I rocked 275 for 3 white lights. No big deal. I squatted and stood up with 297 but was called on a technicality – I didn’t hit depth. Oh well. I had the lift so Coach JVB and I called an audible and I went for 303 pounds for my final attempt (my goal was 314). I squatted and stood up and lo and behold it was good – 2 white lights. 

That squat face, though.
Next was bench. I have been all over bench this training cycle and man have I improved. I have been stuck at 165 pounds for so long I didn’t realize how much I wanted the plateau to be over. I opened with an easy 154, jumped to an impressive 170, and finished solid as a rock with 182. And as a side note, once I realized that my 182 was going up I slowed it down to savor the moment. This was a 17 pound meet PR AND a 2 pound lifetime PR – WITH GREAT FORM!

182 pound bench press. Yes, I did break my plateau.

Finally we got to the Deadlift. Oh the Deadlift. It has a tendency to be a fickle beast but this time I prevailed. Opener was easy at 319. OPENER. Next was 341. This was a little harder and it did roll forward a bit. Because of this we called another audible and I went for 353. And it was GOOD. And a 3 pound lifetime PR and a 16 pound meet PR. 

And this is the face that earned me my name.
I got it.
Another look at that face.
But I didn’t fall over.

All this earned me a 380 kg total (836 pounds) and an age-weight adjusted wilks of 354. I’ve qualified for the 2017 USAPL Raw Nationals and I’m tickled pink with the results. I took the bronze in my division and broke three State records in the Masters 1 84 kg class: squat, deadlift, and total. Apparently I have to work a little harder to get the bench record.

The best hug of the day. Thanks JVB.
Did I just do shot I think I did?

All this was great but there was something else special about this meet. Not only were my biggest supporters there (yes, I’m talking about you, Mom and Dad) but one of sisters and her girls were there to cheer me on, too.  This was pretty special because kids these days are crazy-busy and they gave up a Saturday (the first session was from 9am – 3pm) to watch a sport they knew very little about. They quickly learned that this sport has amazing GIRLS as well. Eight year-old Myla knocked their socks off and may have inspired them to give it a try. So excited for the next generation of lifters!

Team Destroyer at the ready. Thanks for cheering me on!

So yea, this was a pretty good day. 

Wanna see me flex?
Masters 1 Podium – Lara, Michelle, Donna
Coach JVB starting her long day.
Fans.
Traci and me getting our selfie on.
Never too serious
Team Green always represents.
The gang plus Geno.
Look! We’re medal twins!
Yep, they’re real.
Because of course acro-yoga.
Until next time…

It’s all over but the waiting┬á

Today was my last heavy day before next Saturday’s 2017 MN Women’s State Championship meet. My training cycle is over and now I’m on rest and recovery for the next week. 

This was by far my best training cycle, mentally speaking. I think coach JVB and I have cracked a code that was elusive and now it’s all up to me to make it happen. As I’ve eluded to in the past this cycle was broken into 3 blocks, each with its own characteristics. 

Block 1 was an extension of sorts of my hypertrophy training. There was lots of volume at lighter weights, really working on building my muscles. 

Block 2 shifted to lifting the heavy shit. I loved this block. Each week I got to work up to a heavy single of the three lifts and each week I was able to remember that I can lift heavy. Strength was being built. 

Block 3 continued with the heavy theme with less volume and more intensity. And with intensity came focus and a little more mental clarity. 

And so we come to today, my last heavy squat day. I’m not going to lie, squats have been a trouble spot for me in the past couple of meets. But I’m feeling good about my progress – I’ve successfully squatted 300 pounds and whether or not I make that at the meet I’m happy. I’ve overcome so many negative thoughts to get here and I’m excited to see how it translates into action. 

A little high on depth. It may have squeaked by.
A little lower. Will still need to watch depth.

Not only have I made strides on getting my head in the game with my squats, but my bench has improved tremendously. To me the bench press is the hardest and most mystifying of the big three. The technique needed to complete the lift (especially in USAPL) is tough and to top that off with needing to strengthen muscles not normally used its hard to get the weight to move. But I did it. As of this writing I have lifted 15 pounds more during this training cycle than I did at Raw Nationals last year. That’s a heck of a jump for bench. Needless to say I’m pretty pleased. 

Not successful. Failed to stay tight in my brace.
Stayed tight and locked it out. Consistency paid off.

And then there’s the Deadlift. What can I say about one of my favorite lifts? Just that I keep improving my total. Slow and steady and consistently I’ve been pulling my weight. I won’t be surprised if I hit 400 by the end of the year (I’m not shooting for that next week but I’ll come close to double body weight). I’ve learned more about bracing and tightening my core and engaging my lats and all the good things. Now I just have to apply it. 

Rounded back and loose brace made this attempt a learning experience rather than a success.
Straight back and braced canister made this a sweeping success!
The hardest part of the coming week will be my meal planning. I still have 5 pounds to cut by Friday so I’ll be watching my food and water intake and getting that weight down. I’m grateful that I have a nutrition coach helping me out otherwise I’m pretty sure I’d miss the weight class cut off. I so want to be in the 84 kg weight class. 

And right now? I’m enjoying a soothing epsom salt bath, relaxing my muscles and willing the week to be over. I just wanna lift and show you what I’ve got. And if you are in the area, why not stop by and cheer me and #TEAMGREEN on? 

This month in training: My hormones and me.

This month in training has been pretty awesome (for the most part). I’m loving this training block: on each of the main lift days I work up to 1 heavy rep that I could do for another and then back off to my working weight for the scheduled set/rep routine. It keeps me feeling strong by reinforcing that I can lift heavy and my strength continues to grow. 

Bench

I’ve really upped my bench game. I’ve gone from a meet PR of 165 pounds to a training PR of 180 pounds. 


Squat

What can I say about my squat? It has gotten heavier relative to my size so I’m pleased here, as well. And I’ve got to play with heavy walkouts. Can I tell you how fun it is to walk out 385 pounds and then only have to squat 185? It’s pretty awesome. 


Deadlift

Oh how I love th deadlift. And how it has loved me back. This cycle I have beat my plateau and I’m ready to take it on th road for a meet test drive. All I can say is “I’m a f@&!ing UNICORN” when I deadlift. 

I’m learning more and more about how my body reacts during my cycle and it is oddly soothing. I know now that it’s “normal” to have days and weeks where heavy shit feels like heavy shit and days and weeks where heavy shit feels just right. That these days correspond to the phase of my menstrual cycle is great knowledge – I now KNOW that shit feels heaviest right before and during my cycle and it’s ok to back the weight down and do the prescribed reps as pretty as possible.

Why is this good knowledge? Because I have found that most people, women especially, who are training for a competition feel like we should always be improving, increasing the weight we are moving during each training session. It gets frustrating when the weight on the bar this week or this session feels so much heavier than last week. 

So did you know that it takes longer to recover after a max lifting attempt and that it will be harder to lift as heavy the following week? Yea, neither did I. Or rather, I didn’t acknowledge this fact until recently. Until this training cycle, really. So try as I might, I couldn’t keep the weight from feeling really heavy on subsequent training days after my really good sessions. Now I don’t fight it and when I plan what I am going to lift I take last week’s accomplishments I to consideration. 

How did I come to this realization? Was it just aahappenstance? Nope. There are a lot of resources out there on the interwebs and I happened upon this article from T-Nation on the hormone cycle and female lifters and it was a jumping off point to understand this. 

Armed with this knowledge women can take a step back and ask a couple of questions going into there training session and plan accordingly: 1) did I max out on my lifts recently? and 2) where in my menstrual cycle am I?  The answers to these questions will help you understand why things are feeling heavier or easier. 

I do ask these questions as I plan my warmups and working weights for any given training session. There are many more variables that affect my lifting each day, but these two are key for me. I have a very competitive nature and even if I’m competing against myself I can get easily discouraged when I don’t increase or improve on my previous stats day after day. Now I look at each session individually and check in with myself to see if today is a day to go for it or a day to drive strength gains. 

Since I train for Powerlifting competitions and my training cycles are based on competition dates, I don’t know that I will necessarily adjust my training routine but this is good knowledge to have and I can do micro-adjustments to keep myself feeling strong.

 

#UPowerful Virtual Powerlifting Meet

With my vacations come and gone it is time for me to get serious about my training again. Or is it?

I did spend two weeks learning what the gym was again and what my next six months of training will look like – high volume hypertrophy training, please. My goal is to build all the muscle and get stronger along the way. But I had to stop along the way and participate in my third #UPowerful Virtual Powerlifting Meet. Because what better way to plan where you’re going by than by seeing where you are?

The #UPowerful virtual meet is brought to you by the awesome Jennifer Vogelgesang Blake and Jen Sinkler as part of the Unapologetically Strong strength program they launched last year (btw if you are looking to get into powerlifting or just get stronger this is a GREAT option for you). This virtual meet is the culmination of a 12-week online coaching program JVB runs for her clients to test their newfound strength but it is open to all comers. Each time one is announced I’m among the first to enter because who doesn’t like to see how strong they are – or to see social media light up with strong, powerful women?

The rules are simple: during the designated meet week you are to complete each of the three competition lifts (Barbell Back Squat, Barbell Bench Press, Deadlift), film your┬ábest attempts, post them on social media with the hashtag #UPowerful, and log your results for scoring. I’ve been posting my attempts using my┬áother┬ásocial media accounts (you can see my videos┬áhere or here) but will recap here for simplicity:

  • Squat 1: 270 –┬ámade it
  • Squat 2: 285 – made it
  • Squat 3: 300 – made it
  • Bench 1: 150 – made it
  • Bench 2: 160 – made it
  • Bench 3: 170 – missed it
  • Deadlift 1: 310 – made it
  • Deadlift 2: 335 – made it
  • Deadlift 3: 350 – missed it
  • Total: 795 (holy CRAP that’s a lot of weight! Only 4 pounds off my meet record)

What did I learn? Lots!

For my back squat I learned that I need to trust that I can stand up with the weight when I hit competition depth (hip crease below parallel or knee) so I have to work on keeping tight in the hole and driving up. I was able to stand up with 300 but the depth needs to addressed. I also learned that I have found the (current) optimal placement for the bar on my back to make even 300 pounds feel relatively light as I walk out position. This is kind of a big deal because as I am more comfortable with the weight on my back I will get more comfortable squatting low to depth.

For my bench press I learned that I do indeed use leg drive (thanks for pointing this out, JVB) but if I’m not set properly at the top I can’t get the bar off my chest. I’m still not as consistent as I can be on setup. I’m also going to work on foot placement – from what I’ve read I want to set my feet closer to my hips and┬ápoint them more forward so I have better leverage when I do my leg drive and feel like I am really using that advantage to help move the bar (not to mention keep my butt on the bench).

img_8097
Top: successful setup with eyes below bar. Bottom: unsuccessful setup with eyes in front of bar.
img_8096
Top: Successful top of press, arms aligned with bar; Bottom: Failed attempt with arms forward. Are my wrists bent?

For my deadlift I learned I am not tight enough at the┬ástart of my lift. Really?!? To help me overcome┬áthis I am going to learn to brace and breathe at the bottom┬ájust before the pull. This is going to be HARD for me because it is opposite of how I setup now AND I have problems breathing (that’s a topic for another post). It will be like learning to deadlift all over again, retraining my body and learning to feel the correct muscles firing.

img_8113
Failed attempt: lats not engaged, not braced tight. This is setting up at the bottom so it looks better than when I setup at the top. Let’s work on this.
img_8112
Failed attempt, setup at the top and grip and rip from the floor. This may not be my forte and we’ll be working on this in the coming months.
img_8114
Successful attempt┬ábut due to angle it’s hard to tell what my initial setup was. Were my failed attempts more fatigue/brain driven or are there structural setup issues to address at all weights?
img_8115
Another successful attempt at sub-max weights. It might have been the narwahl vs. unicorn socks I had on that helped with this particular lift. Or I’m just strong enough to lift this with brute force.

I’m excited to hit the gym next week and start working out the kinks in all my lifts. I’ll be sure to keep you updated with my successes and┬áfailures along the way. In the meantime, have fun and do a search on social media for the hashtag #upowerful. You will be blown away by the strong women you see!